White Wine Steamed Mussels

Did you know that white wine steamed mussels are a heart healthy dinner choice? Not only are they good for your heart, but this dish uses ingredients that are already in your fridge and pantry and comes together quickly.

Disclaimer: I created this recipe in partnership with Social Shell PEI Mussels, but this blog post was written independently.

White Wine Steamed Mussels Are Heart Healthy

Mussels are a heart healthy protein because they are low in saturated fats and high in heart healthy unsaturated fats (like omega 3 fatty acids!)

Omega 3 Fatty Acids

A 100 gram serving of mussels provides approximately 500–600 mg of omega 3s (EPA and DHA) (1). These long chain omega 3 fatty acids have been shown to reduce the risk of heart disease by improving endothelial function by keeping blood vessels from becoming too stiff. As a result they can also lower blood pressure, reduce inflammation and stabilize heart rhythm (2). It’s recommended to consume around 100-160 mg of omega 3s everyday for optimal heart health (3).

Vitamin B12

Vitamin B12 helps keep your heart healthy by lowering levels of homocysteine, a substance in the blood that can damage blood vessels when it gets too high. Keeping homocysteine levels in check may reduce the risk of heart disease (4).

Potassium

Potassium, often under consumed by North Americans, plays a vital role in regulating blood pressure by helping the body counteract the effects of sodium and maintain fluid balance. Studies consistently show that higher potassium intake (from food!) is associated with a lower risk of blood pressure and heart disease (5).

Considering this, I think mussels should be added to my list of 39 foods to lower blood pressure.

Selenium

Selenium play roles in antioxidant defence and immune function. It supports healthy blood vessels and reduce inflammation and oxidative stress, both important factors in maintaining heart health (6).

Why I Made This Recipe as A Heart Health Dietitian

I created this recipe after hearing the same request from so many of my clients: “Can you give me a dinner recipe that has meat, but still feels heart healthy?” or “I miss eating elegant meals.”

In North America, we often think of red meat when planning something special for guests. A roast, a steak, it’s what many of us grew up seeing as the “main event.” But when you look to the Mediterranean, where heart healthy eating shines, seafood often takes center stage. I love that approach, it’s elegant and still feels like a treat.

That’s how this White Wine Steamed Mussels recipe came to life. It has all the sophistication of a restaurant dish but is simple enough to make at home on a weeknight. The best part? You can feel good about serving and eating it. Your guests will be impressed, and your heart will thank you!

How To Make White Wine Steamed Mussels

First, you want to start by checking that your mussels are alive, they should close when tapped, and toss any that don’t.

Next, brush them clean to remove any dirt and pull off their beards using a wet towel.

Once cleaned, you can cook them (which only takes 5-7 minutes!). To cook, heat olive oil in a large pot and sauté garlic and onions until fragrant. Add white wine and lemon juice, bring to a simmer, then add the mussels, cover, and steam for 5–7 minutes until all the shells have opened.

Discard any mussels that stay closed.

Finish with a squeeze of lemon, a sprinkle of zest, and fresh parsley.

And don’t toss that flavourful broth, stay tuned for my Mussel Risotto to see how to turn it into another delicious recipe!

Video Tutorial of White Wine Steamed Mussels

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Other Heart Healthy Dinners

Final Thoughts

Give this easy white wine steamed mussels recipe a try at your next gathering. It’s elegant enough to impress your guests, yet light and heart healthy enough that you can actually enjoy it yourself.

Many of my clients feel they have to skip the fancy dishes at parties, but this one is a delicious exception you can feel good about serving and eating.